6 Month Update

Posted on May 28th, 2020 by bdill18

Dropping by for a 6 month update since it has been a while since I posted. Overall, things are progressing about as well as I could hope.

Flexibility - I’m about 90-95% of what I used to be for my injured ankle. Each morning my tendon is still stiff, so I spend a few minutes stretching it out again. Gradually throughout the day it loosens up, and after biking or running it feels close to normal. My slight concern is with full extension for plantar flexion. I don’t seem to have full extension ability and haven’t seen much if any progress there.

Strength - I can currently do about 6 single leg calf raises before my injured leg starts needing help. Gyms are still closed, so I have been limited to calf raises and not had access to weight machines.

Return to activities - I started doing small jumping drills and the agility ladder (slowly). I have been biking no problem, I just don’t have full strength to sprint or climb very well. Running has been a process to ease back into it. I have worked up to doing intervals of 3 minutes walking and 4 minutes running at an 8 min/mile pace (three sets).

Soreness - My injured leg does get sore after pushing things hard. I continue to ice, and that has helped as I have not had any soreness linger more than a day.

9 Comments »

Week 15-18

Posted on April 3rd, 2020 by bdill18

I am now to the point where I don’t see much change day-to-day. but have been seeing improvement each week. I have made it to the point where I don’t have a limp when I walk. Calf muscle strengthening and full range of motion are the two things I am working on now. My achilles has stretched out well, the ankle joint itself has been slower to come along. For example, when I do the runners stretch I feel the tension on the front of my ankle first before the achilles stretches.

I have progressively increased the amount of walking I do each week, and have been working with a bosu ball on balance and flexibility. I continue to bike as well, and I estimate I am at 80% strength of my pre-injury capability.

Hoping to get to try running out at the beginning of May as the next goal, which would be the 5 month mark for me.

19 Comments »

Week 14

Posted on March 3rd, 2020 by bdill18

This week was the first week I didn’t use the boot at all. It feels great, but definitely have some swelling at the end of each day. Compression socks have been very helpful on my injured foot. My goal is to be able to walk without a limp by the end of week 16.

Exercise: Biking (indoor), walking on the treadmill (10 min), calf raises and leg press
PT: Stretching and scar mobilization

4 Comments »

Week 12-13

Posted on February 15th, 2020 by bdill18

Week 12
Unfortunately this week was a bit of a lost week. I developed some granulation tissue on the back of my heel, which basically felt like an open blister. My surgeon trimmed it back, but it has made for a lost week rehab wise since I have not been able to walk on my foot this week. The wound is healing back now, and I should be able to get things back on track next week.

Week 13
Half the week was recovering from the cut still, but the second half of the week I moved more towards being back on schedule. I use the boot whenever I am outside, but I use two shoes indoors and it feels great. Rehab consists of calf raises (15lb single leg on the leg press), 30-second balancing on one leg, 2in and 4in stair steps (I can go up, but not down yet), and slight calf muscle stretches. Biking indoors is getting better too, I am biking with two shoes at approximately 60% of my normal power output. After losing about 1.5 weeks to the cut, I seem to be back on track.

19 Comments »

Weeks 7-11

Posted on January 11th, 2020 by bdill18

Week 7
Leg Elevation: After work hours
Boot (no wedges)
Mobility: FWB

Exercise: Walking, weight lifting, indoor bike (70-80 rpms, 50% of pre-injury resistance, 20 min per day)
Rehab: Began PT during week 7 and will go once per week. Exercises include ankle range of motion and light resistance band work.
Notes: It feels amazing to get the blood flowing again on the exercise bike. With increased activity, swelling has been increasing so I have been elevating as much as possible and icing twice per day. I am not expected to transition into two shoes until Week 11 or 12.

Week 8
Leg Elevation: After work hours
Boot (no wedges)
Mobility: FWB

Exercise: Walking, weight lifting, indoor bike (75-90 rpms, 50% of pre-injury resistance, 30+ min). Generally I switch off between biking for 30+ min one day and walking for 30 min the next.
Rehab: No change to PT exercises.
Notes: No news is good news this week. Kept up with doing my PT exercises 3-4 times per day, and my leg seems to have adjusted to no heel lift as swelling is down.

Week 9
Leg Elevation: After work hours
Boot (no wedges)
Mobility: FWB

Exercise: Walking, weight lifting, indoor bike (no restrictions, I am at about 50% of pre-injury resistance). Generally I switch off between biking for 30+ min one day and walking for 30 min the next.
Rehab: Continued the same PT exercises and added weight shifting onto injured leg without the boot on.
Notes: Small improvement in range of motion, and my form while walking seems to have gotten to the point were it is as good as it will get with the boot on.

Week 10
Leg Elevation: After work hours
Boot (no wedges)
Mobility: FWB

Exercise: Walking, weight lifting, indoor bike (no restrictions, I am at about 50% of pre-injury resistance). Generally I switch off between biking for 30+ min one day and walking for 30 min the next.
Rehab: Continued the same PT exercises and added weight shifting onto injured leg without the boot on.
Notes: Not much change this week. The main thing I noticed was feeling comfortable standing in place without the boot.

Week 11
Leg Elevation: After work hours
Boot (no wedges)
Mobility: FWB

Exercise: Walking, weight lifting, indoor bike (no restrictions, I am at about 50% of pre-injury resistance). Generally I switch off between biking for 30+ min one day and walking for 30 min the next.
Rehab: Continued the same PT exercises and added walking inside without the boot for about an hour a day.
Notes: Great to begin walking around without the boot indoors. The recumbent bike without shoes is also helping a lot with getting the tendon stretched out. I do have quite the wound on the back of my heel and will need to take a few days off of my feet to help it heal.

6 Comments »

My Journey (Week 1-6)

Posted on December 25th, 2019 by bdill18

Hi All - I will post my recovery updates on this post each week.

Surgery - 11/26

Week 1 - (Starting 11/26)
Leg Elevation: 24/7
Splint
Mobility: NWB, crutches

Exercise: None
Rehab: No specific rehab work
Notes: My goal was to survive this week as best I could by getting off pain medication quickly and keeping swelling in check. I iced regularly and kept my leg elevated - when my leg wasn’t elevated it was painful. Sleeping was also difficult.

Week 2
Leg Elevation: 24/7
Splint, Moved into boot with one wedge when staples removed at day 10
Mobility: NWB, crutches

Exercise: After day 10, I went to the gym for the first time to do the upper body circuit trainer (20 min)
Rehab: When I moved into the boot, I was instructed to take it off throughout the day and to begin to try to move my foot back and forth.
Notes: Same. Much more comfortable to shower as the boot is removable

Week 3
Leg Elevation: 24/7
Boot with 1 wedge
Mobility: NWB, crutches

Exercise: Upper Extremity Circuit Trainer and Weight lifting (80% of normal weight, machines only) two times per week
Rehab: Same
Notes: Same

Week 4
Leg Elevation: 24/7
Boot with 1 wedge
Mobility: NWB, crutches. Had a check-in with the surgeon halfway through the week and was instructed to begin PWB with a goal to work towards moving to 2 shoes during week 7.

Exercise: Upper Extremity Circuit Trainer and Weight lifting (80% of normal weight, machines only) two times per week
Rehab: Same
Notes: Same

Week 5
Leg Elevation: 24/7
Boot with 1 wedge
Mobility: PWB. Started the week just standing and putting weight through my leg to get it used to the feeling. PWB with two crutches has been no issue, but halfway through the week I was still struggling to get close to using 1 crutch. It has taken the whole week, but I am mostly using one crutch - I still use two crutches in crowded places.

Exercise: Walking - it is winter in MN, so I go to the mall and walk around inside. I spend 45-60 min there in total, but take plenty of breaks. Weight lifting (Normal weight, machines only) two times per week.
Rehab: Same
Notes: This week has been great for the mental side of things. Getting down to one crutch for most instances has been a first sign of progress. Swelling does go up slightly after I walk for a while.

Week 6
Leg Elevation: After work hours
Boot with 1 wedge
Mobility: FWB. Started the week ensuring I was comfortable using one crutch. Halfway through the week I was able to transition to FWB. I still bring both crutches with me everywhere I go just in case.

Exercise: Walking - I go about 1.5 miles. I start out with one crutch to warm up, then slowly moved to spending more time with no crutches as the week went on. Weight lifting (Normal weight, machines only) two times per week.
Rehab: Same
Notes: It feels great to get to FWB. I progressed slowly from two-crutches, to one crutch, to FWB compared to many others on this site. It took me just over two weeks to go from 2 crutches (and clearance to weight bear) to FWB. I took it slow and made sure my form was good at each stage. I feel like I could have moved faster if I wasn’t as concerned with form, but I didn’t want to pick up another joint injury from compensating for poor form.

10 Comments »

New Reality - Day Zero

Posted on December 20th, 2019 by bdill18

Injury: 11/20/19

Surgery: 11/26/19

Hey Everyone - I felt the dreaded kick to the back of the leg while playing in a flag football game. I was shuffling backwards and planted to sprint forward and there it went. It has been very inspiring and helpful to read everyone else’s posts, so I will do my best to document my recovery to contribute to the community as well.

I had the open surgery, and I was placed in a splint for 10 days. At the 10 day mark I had my staples removed and was put into a boot with a heel insert. I will be NWB for the next few weeks. I am allowed to take the boot off for showering and some early ROM exercises.

3 Comments »

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